Just a reminder…. If you are in Hutchinson, MN area on Friday, February 16th~~It would be great to see everyone….

I will be having a special offer to get the latest Healthy Eating on the Go Kit along with Healthy Dining out Guide. Plus infographics, bookmarks and other valuable health & fitness resources. Partial proceeds benefiting Second Harvest Heartland.

I will be arriving early at 11:30am and staying later to answer questions, etc.We’ll be having healthy appetizers and beverages along with various health information freebies. #healthylifestyle#nutrition#Nutritionbook#SecondHarvestHeartland

Are you ready to take action on your health? Let’s look at January as a trial month and finally set a commitment & gain that vitality back.

Who doesn’t love chocolate? Ok, there are a few, but they’re far and few between. Ha-ha…. I am the first to admit…. I am a chocolate lover. I’m not going to lie- this is one of my favorite subjects to talk about. So, if this is your favorite subject as well, all you have to do is keep on reading and discover more information on cocoa benefits. Check out my article for tips to curb your sugar cravings for Valentine’s Day!

Powerful plant protein (plus cooking tips!)

“I was determined to know beans.”— Henry David Thoreau, The Bean-Field

How about you? How well do you know beans?

Creamy cannellinis, meaty garbanzos, sweet adzuki, tender pintos, and so many more—beans are one of the most powerful, nutrient-dense plant foods around.

Consider this: Beans are packed with tons of fiber, as well as plenty of iron and protein. They are rich in antioxidants and phytonutrients. They are low in calories.

Plus, studies have found them to lower risk of cancer, cardiovascular disease, and diabetes.

What To Do With Beans

Many people avoid beans because they just don’t know what to do with them. Are you one of them? Keep reading:

• Toss beans and diced veggies (such as celery, shallots, red peppers) with vinaigrette for a quick bean salad.
• Blend cooked beans with tomatoes, onions, and your favorite seasonings to create a yummy bean soup.
• Top a green salad with 1/3 cup of your favorite bean.
• Puree beans with a bit of olive oil, a garlic clove, salt, and your favorite seasonings. Voila! A fast dip or sandwich spread.
• Include 1/3 cup of beans with your other favorite toppings next time you make stuffed baked potatoes or sweet potatoes.
• Add 1/4 cup pureed beans to your favorite pancake, waffle, muffin, or cake recipe. You’ll be surprised at how moist and springy baked goods are when baked with beans.

If you’re new to cooking with beans, try these tips for delicious and well-cooked beans.

• Be sure to wash and clean the beans first.
• Soak dried beans for 8-12 hours before cooking (hint: cut a bean in half; if the center is still opaque, keep soaking).
• After soaking, rinse, fill pot with fresh water, bring to a boil, then skim off the foam.
• To aid digestion, add kombu, bay leaf, cumin, anise, or fennel to the water
• Cover and simmer for the suggested time.
• Remember: Only add salt at the end of cooking (about 10 minutes before the beans are done) or it will interfere with the cooking process.
• Quick tips: For speedier prep, boil dried beans for 5 minutes, then soak for 2-4 hours. Or use canned beans instead (some people find them even easier to digest!). Be sure to avoid canned beans with added salt or preservatives and rinse thoroughly once removed from the can.

Would you like help learning how to choose and cook healthy foods like beans? Curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today——or pass this offer on to someone you care about!

ABOUT ME
I received my training from the Institute for Integrative Nutrition, where I learned about more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. Drawing on this knowledge, I will help you create a completely personalized “roadmap to health” that suits your unique body, lifestyle, preferences, and goals.

IAPWE

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